Bulletproof Coffee: Keto Meal Replacement Or Not?

Bulletproof coffee, also known as keto or butter coffee, is a high-calorie caffeinated drink made with added fat. It is intended to fuel your day by replacing carb-heavy breakfasts. The drink has become popular with low-carb and keto diet followers. But is it a meal replacement?

Bulletproof coffee combines coffee, made from high-quality beans with unsalted butter and a medium-chain triglyceride (MCT), such as coconut oil. The ingredients are blended together and served warm, taking on the look of a creamy latte.

The high-fat content of bulletproof coffee can help to suppress appetite and provide calories to fuel your morning. It can also aid in weight loss and increase energy levels. However, one of the main downsides of drinking bulletproof coffee instead of eating breakfast is that you're missing out on the opportunity to consume a nutrient-dense meal. Instead, you're consuming a drink that's high in fat but lacks valuable nutrients.

While bulletproof coffee can be a filling and energizing way to start your day, it is not a balanced meal replacement. It is best consumed in moderation and alongside a healthy diet.

What is bulletproof coffee?

Bulletproof coffee, also known as butter coffee or keto coffee, is a high-calorie caffeinated drink made with added fat. It is intended to fuel your day by replacing carb-heavy breakfasts. It was created by Dave Asprey, the originator of the Bulletproof Diet, and has become popular with low-carb and keto diet followers.

Bulletproof coffee combines coffee, made from high-quality beans, with unsalted butter and a medium-chain triglyceride (MCT), such as coconut oil or MCT oil. The ingredients are blended together and served warm, taking on the look of a creamy latte.

The high-fat content of bulletproof coffee is intended to provide sustained energy and increase satiety. It is also claimed to support cognitive function and improve metabolic rate.

The original bulletproof coffee recipe calls for two tablespoons of grass-fed butter and one tablespoon of MCT oil blended with eight ounces of freshly brewed coffee or espresso. However, there are several variations of the recipe, including dairy-free and protein-packed options.

While bulletproof coffee can be a delicious and satisfying drink, it is important to note that it may not be suitable for everyone. It is high in saturated fat and may not provide the same nutritional benefits as a balanced breakfast. Additionally, it is important to monitor your total calorie and fat intake when consuming bulletproof coffee, as it can be easy to overconsume.

What are the benefits of bulletproof coffee?

Bulletproof coffee is a high-calorie, caffeinated drink made with added fat. It is intended to fuel your day by replacing carb-heavy breakfasts. Here are some of the benefits of bulletproof coffee:

Energy

The healthy fat from the MCT oil provides immediate energy that is metabolized quickly. The combination of caffeine from coffee and healthy fats is said to provide a longer-lasting energy boost than just coffee alone. The fats from the butter are metabolized more slowly, providing a steadier source of energy.

Weight Loss & Appetite Control

Some studies have demonstrated an association between MCT oils and increased hormones that reduce appetite and a decrease in fat accumulation. The MCTs in keto coffee have been shown to help reach ketosis more quickly and to support good ketone levels.

Brain Function

MCT oils and butter are metabolized into ketones and can be used as a fuel for the brain in those following a ketogenic diet.

Reduced Inflammation

Grass-fed butter contains a higher omega 3 fatty acid content and vitamin K2.

What are the downsides of bulletproof coffee?

Bulletproof coffee is a high-calorie, high-fat drink intended to replace a carb-heavy breakfast. While it can be filling and provide energy, it has several potential downsides. Here are some of the drawbacks of bulletproof coffee:

Reduced Nutrient Intake

One of the main downsides of bulletproof coffee is that it lacks several essential nutrients. While grass-fed butter contains some beneficial compounds like conjugated linoleic acid, butyrate, and vitamins A and K2, MCT oil is a refined and processed fat with no essential nutrients. By replacing a nutritious breakfast with bulletproof coffee, you could be reducing your total nutrient intake by about one-third. This can have negative consequences for your overall health and well-being.

High in Saturated Fat

Bulletproof coffee is very high in saturated fat due to the butter and oil it contains. While the health effects of saturated fats are controversial, many health professionals believe that high intake is a risk factor for several diseases and should be limited. High consumption of saturated fat may lead to an increased risk of heart disease and elevated cholesterol levels, especially for those already prone to high cholesterol. Therefore, if you have concerns about saturated fat or cholesterol, it is advisable to limit or avoid bulletproof coffee.

May Not Satisfy Hunger

Although bulletproof coffee is marketed as a hunger suppressant, some people still experience hunger after consuming it. The high-fat content may not be as effective in curbing appetite as a balanced, nutrient-dense breakfast. In addition, the process of making and consuming bulletproof coffee may not be as convenient as preparing a traditional breakfast, especially when blending is involved.

Lack of Scientific Proof

There is a lack of scientific research and evidence to support the claimed benefits of bulletproof coffee. While some individuals have reported increased energy levels, there is no conclusive scientific data to explain this effect. The long-term health implications of regularly consuming bulletproof coffee are also unknown. Therefore, it is advisable to consume it in moderation and consult a healthcare professional if you have any concerns.

How do you make bulletproof coffee?

Bulletproof coffee is a high-calorie, high-fat, caffeinated drink intended to replace a carb-heavy breakfast. It was created by Dave Asprey, the originator of the Bulletproof Diet. The drink has become popular with low-carb and keto diet followers.

To make bulletproof coffee, you will need the following ingredients:

• Coffee, preferably freshly brewed black coffee or espresso
• Unsalted butter or ghee (clarified butter)
• Medium-chain triglyceride (MCT) oil, such as coconut oil or palm kernel oil

Optional ingredients include:

• Pink Himalayan sea salt
• Ground cinnamon
• Sugar-free sweetener
• Nut milk (almond milk, coconut milk)

• Brew your coffee using your preferred method. You can use whole beans, ground coffee, or instant coffee. Decaf or caffeinated coffee works equally well.
• Pour the freshly brewed coffee into a blender or your mug. If you don't have a blender, you can use a handheld frother or a milk frother.
• Add the butter and MCT oil. Start with smaller amounts of these ingredients (e.g., 1 tablespoon of butter and 1 teaspoon of MCT oil) and gradually increase to your desired level.
• Blend or mix until a frothy head forms. This should take around 20-30 seconds. If using a handheld frother, mix until the butter melts and then add the MCT oil, continuing to mix until frothy.
• Serve immediately. Bulletproof coffee is best enjoyed fresh, and storing it is not recommended.

You can also make iced bulletproof coffee by blending the hot coffee with butter and MCT oil, and then serving it over ice. Alternatively, make cold brew coffee and blend it with the other ingredients.

What are some variations of the bulletproof coffee recipe?

There are many variations of the bulletproof coffee recipe, which is a high-calorie caffeinated drink made with added fat. Here are some ways to change up the classic recipe:

Classic Bulletproof Coffee

Blend together coffee, grass-fed butter or ghee, and Brain Octane C8 MCT Oil.

Ultimate Keto Coffee

Blend brewed coffee, coconut milk, stevia, and egg yolks and grass-fed collagen powder.

Fat-Burning Rocket Fuel Latte

Blend coffee, pastured collagen, Brain Octane Oil, and cacao butter.

Coconut Milk Latte

Brew coffee, add warm coconut milk, and top with foam.

Iced Bulletproof Coffee

Make hot bulletproof coffee and pour over ice, or blend with ice for an ice cream-like treat.

Bulletproof Dalgona Coffee

Whip egg whites with monk fruit and black coffee, and pour over oat or cashew milk.

Rocket Fuel Iced Blended Coffee

Blend brewed coffee with almond butter, cacao butter, vanilla bean, and Brain Octane Oil.

Keto Peppermint Mocha

Blend creamy chocolate with peppermint and a dose of collagen and MCT oil.

Coconut Almond Mocha

Heat coconut and chocolate with almond milk to make a mug that tastes like an Almond Joy bar.

Minty Iced Bulletproof Coffee

Muddle fresh mint leaves with xylitol, blend with buttery Bulletproof Coffee and collagen, and pour over ice.

Keto Dirty Chai Frappe

Blend cardamom, allspice, and anise with black tea and coffee for a spicy frappe.

Ginger Bulletproof Coffee

Add spicy ginger and stevia to your standard Bulletproof Coffee ingredients.

Gut-Healing Cinnamon Coconut Latte

Gently heat fats and spices, then blend with coffee and collagen for a frothy coffee.

Turmeric Vanilla Bulletproof Coffee

Blend grass-fed ghee, Brain Octane, pastured gelatin, turmeric, and real vanilla bean with your coffee.

Cold-Brew Mocha-Coffee Panna Cotta

Mix cold-brew coffee with pastured gelatin and flavourings, then leave to gel overnight.

Keto Coffee Ice Cream

Blend ripe avocados, coconut cream, Brain Octane Oil, coffee, and sweetener.

You can also add various supplements to your bulletproof coffee, such as:

• Turmeric
• Ginger
• Grape seed extract
• Collagen protein
• Vanilla
• Cayenne
• Blueberry powder
• Eggs and/or egg yolks
• Bilberry powder
• Cacao butter
• High-quality chocolate powder
• Vitamin K2
• Maca
• Cinnamon

Frequently asked questions